{"id":1335,"date":"2022-03-10T02:12:46","date_gmt":"2022-03-10T02:12:46","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1335"},"modified":"2022-03-10T02:12:46","modified_gmt":"2022-03-10T02:12:46","slug":"weekly-programming-2","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/weekly-programming-2\/","title":{"rendered":"Weekly Programming"},"content":{"rendered":"\n

Week # 2 of 6<\/h2>\n\n\n\n

Monday 3\/7\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Front Squat<\/p>\n\n\n\n

7 sets of 3 at 75-80% of 3RM<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

Every 4 minutes for 4 rounds:<\/p>\n\n\n\n

20 Wall Balls (20\/14)<\/p>\n\n\n\n

15\/12 Calorie Row<\/p>\n\n\n\n

5-10 Handstand Push Ups (Rx+ Strict)<\/p>\n\n\n\n

Tuesday 3\/8\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. Strict Supinated Pull Up (Rx+ Weighted), 5 sets of 5, across (using 2nd or 3rd heaviest weight lifted last week)<\/p>\n\n\n\n

A2. Deadlift, 5 sets of 5, across<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

12 minute AMRAP:<\/p>\n\n\n\n

3 Power Cleans (95\/65, Rx+135\/95)<\/p>\n\n\n\n

6 Front Rack Alternating Reverse Lunges (95\/65, Rx+135\/95)<\/p>\n\n\n\n

3 Toes to Bar<\/p>\n\n\n\n

Wednesday 3\/9\/2022<\/strong><\/p>\n\n\n\n

30 minute AMRAP<\/p>\n\n\n\n

20 Double Unders<\/p>\n\n\n\n

10 Single Arm Thrusters (5\/side)<\/p>\n\n\n\n

5 Burpees<\/p>\n\n\n\n

15 Sit Ups<\/p>\n\n\n\n

Thursday 3\/10\/20222<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

Hang Squat Snatch<\/p>\n\n\n\n

8 sets of 2 w\/ 1 second pause in bottom of each squat, building<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

5 Rounds of 40 on, 20 off<\/p>\n\n\n\n

S1: Alternating Hang Dumbbell Snatch (50\/35)<\/p>\n\n\n\n

S2: Pull Up (Rx+ C2B)<\/p>\n\n\n\n

S3: Box Jump Over<\/p>\n\n\n\n

Friday 3\/11\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A1. 1 Push Jerk + Split Jerk, 5 sets, building<\/p>\n\n\n\n

A2. Front Foot Elevated Goblet Reverse Lunge, 4 sets of 8-9\/side, across<\/p>\n\n\n\n

Conditioning<\/em><\/p>\n\n\n\n

7 Rounds For Time:<\/p>\n\n\n\n

5 Shoulder to Overhead (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

7 Deadlifts (115\/75, Rx+ 155\/105)<\/p>\n\n\n\n

9 Calorie Row<\/p>\n\n\n\n

Saturday 3\/12\/2022<\/strong><\/p>\n\n\n\n

Strength<\/em><\/p>\n\n\n\n

A. Bench Press<\/p>\n\n\n\n

4 sets of 10, across<\/p>\n\n\n\n

Note: max reps final set<\/p>\n\n\n\n

B. Back Squat<\/p>\n\n\n\n

4 Cluster Sets of 2-2-2, across<\/p>\n\n\n\n

Optional Accessory:<\/p>\n\n\n\n

C1. Deficit Push Ups, 3 sets of max reps<\/p>\n\n\n\n

C2. Bent Over Dumbbell\/Kettlebell Rows, 3 sets of 10-12, across<\/p>\n\n\n\n

C3. Pike Overs, 3 sets of 8-10\/side<\/p>\n\n\n\n

C4. Hollow Flutter Kicks, 3 sets of 30-40<\/p>\n","protected":false},"excerpt":{"rendered":"

Week # 2 of 6 Monday 3\/7\/2022 Strength Front Squat 7 sets of 3 at 75-80% of 3RM Conditioning Every 4 minutes for 4 rounds: 20 Wall…<\/p>\n","protected":false},"author":15,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[7],"tags":[],"class_list":["post-1335","post","type-post","status-publish","format-standard","hentry","category-wod"],"acf":[],"_links":{"self":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1335","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/comments?post=1335"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/posts\/1335\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/media?parent=1335"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/categories?post=1335"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnyc.com\/wp-json\/wp\/v2\/tags?post=1335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}